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Gut-Brain Healthy Snacks

Gut-Brain Healthy Snacks

SIMPLE SNACK IDEAS 
  • Raw Veggies with your choice of hummus or guacamole 
  • Fresh berries or other fruits 
  • Mixed nuts (Almonds, walnuts, Brazil nuts, pecans, pumpkin seeds) 
  • Apple or Pear slices with almond butter or sunbutter and pumpkin seeds 
  • Celery with nut butter or tahini 
  • Fresh pressed vegetable juices 
  • NFP or Mary’s seed crackers with hummus, guacamole, nut butter or cashew cheese 
  • Salmon Spread 
  • Lemon Coconut bites or SunPower bites 
  • Coconut yogurt or kefir with fruit and nuts 
  • Parfait: ⅓ cup overnight oats, ⅓ cup chia pudding, ⅓  cup smoothie or fruit 
  • Vegetable Juice 
  • SeaSnax or Kate Chips 
  • Key Lime Avocado Mousse 
  • LIVE raw bites 
  • Tea Latte, Mushroom Coffee or Kombucha 

 
 Gut Loving Mango Pudding, Recipe adapted from: Gut-loving mango pudding | The Gut Health Doctor 


This silky zesty mango pudding, topped with crunchy pistachio nuts, is bursting with magnificent mango flavour. Easy to make and gut-loving, the simplicity of this dessert makes it great for hosting friends and family! 


1/2 cup unsweetened vanilla or mango vegan coconut yogurt 
Flesh from 2 ripe avocados 
Flesh from 2 ripe mangos 
Juice of 1 lime 
1 tsp vanilla extract 
2 tbsp maple syrup 
1 tsp cardamom powder 
Optional toppings: lime zest, extra yogurt, raspberries, chopped pistachios or pumpkin seeds 
 
In a high-speed blender whizz together the pudding ingredients until silky smooth. Pour into little glasses and chill for several hours or overnight.  When you are ready to serve, top with a little extra dollop of yogurt, lime zest and chopped pistachios. 

 
Crunchy Freezer Fudge 
 
1 cup chopped nuts (almonds, pecans, hazelnut, macadamia, cashews, etc.) 
½ cup shredded organic coconut 
¼ cup raw cacoa powder 
1 tsp sea salt 
1/3 cup coconut butter or butter 
1 tbsp vanilla extract 
1/3 cup maple syrup 
1 cup nut butter, chunky or smooth (almond, cashew, hazelnut or sunflower) 
 
Mix dry ingredients in a large bowl.  Add wet ingredients and mix thoroughly.  Scoop into a shallow, greased pan.  Top with wax paper and flatten to about ½ inch thick.  Freeze for 1-2 hours, remove and cut into squares.  Freeze in a container and enjoy!  
 
 
Tahini cookies Makes 9 Large cookies 
These chewy cookies are full of healthy fats, plant protein and natural sweetness. Tahini is a great source of copper, iron and calcium which can be missed on many diets. 
 
1 egg 
1/3 cup maple syrup 
1/3 cup of runny tahini and/or sunflower butter 
1 tsp vanilla extract 
1 cup almond meal or flour 
1/4 tsp baking powder 
1/4 tsp baking soda 
1/4 tsp of salt 
½ cup of sesame seeds, mixed small seeds or dark chocolate chips 
 
Preheat your oven to 350 F and line a baking tray with baking paper. In a large bowl mix the egg, maple syrup, tahini and vanilla extract until smooth Add in each of the dry ingredients – ground almonds, baking powder, bicarbonate of soda and salt and mix well. Then add in the seeds or chocolate chips and mix. Using a large tablespoon, place a heaping tbsp of dough onto the prepared baking paper and flatten.  Spread them evenly as they double in size during the baking process. Bake for about 12-15 minutes until golden. Take them out and let them cool for 10 minutes. Top with sesame seeds, an extra drizzle of dark chocolate and some sea salt. 
 
 
Tropical Chia Pudding makes 4 half cup servings 
 
½ cup chia seeds 
1 ½  cups coconut or almond milk 
1 tsp vanilla extract 
Drizzle of maple syrup or honey 
Toppings:  diced fresh papaya, pineapple and/or mango, shredded unsweetened coconut 
 
Mix all ingredients except fruit in a glass bowl or mason jar with a lid.  Refrigerate overnight, then serve with fruit toppings 
 
 
Kale chips 
 
2 cups kale chopped 
1-2 tbsp olive oil 
1 tsp garlic powder 
Salt & pepper to taste 
 
Preheat oven to 400 F. Wash and chop kale, then dry thoroughly before tossing 2 cups of it with 1-2 tbsp olive oil, massaging oil into leaves and seasoning with garlic & salt before spreading onto a parchment-lined baking sheet. Bake them in the preheated oven for 8-10 min, checking and flipping them every couple minutes so they don't burn. When they're crispy, remove them from the oven and set aside to cool.  Store in a dry place in a sealed container . 
 


SunPower Bites 
 
1/2 cup SunButter 
3 tbsp raw honey 
1/2 cup unsweetened shredded coconut 
1/2 cup mixed ground seeds (flax, chia, hemp, sesame) 
1/3 cup pumpkin seeds 
1 teaspoon vanilla extract 
1/2 tsp salt 
  
Mix all ingredients in a bowl.  Wet hands and roll into bite sized balls.  Place on a glass or ceramic pan, dish or baking pan.  Place in the fridge for several hours.  Once firm, place in an airtight container and keep refrigerated. 
 

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